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How to make sure you improve!

Updated: May 17, 2023

There is always a reason behind a big change. If you started exercising this year or even before, you probably have a goal and a reason why you are doing it.

If you are spending a lot of time training and working hard to have results it is important to make sure that you are progressing. And to do so, there are few principles important to follow.

Know what you eat

A big part of the process relies on the way you fuel your body.

Depending if you want to build, maintain or lose weight, you will have to manage the amount of calories you eat every day (how do calories work?).

Paying slightly more attention to protein will help you make sure that you keep the muscle mass you are developing (click here to know how much protein/day you need).

If you struggle to get weight, eating small high caloric food will help you (nuts). If you struggle to lose weight, increasing your full feeling with low calories and big density food is a good trick (salad).

healthy food mediteranean food mezze
Healthy food

Track your progress

Having a structured program is important. You can't just go to the gym and do random exercises expecting you will have the results you want.

Tracking and monitoring your progress is a good way to keep motivation high when you are losing a bit of confidence.

Sometimes you might not see your improvement because you are used to see you every day and you are not taking notes of what you do.

Knowing how much you are lifting, and taking pictures every now and then will help you realise how far you have already came.

Implement progressive overload

Progressive overload is one of the basics in terms of fitness.

Because your body is built to adapt to any situation, it will create adaptations depending on the positive stress it's been facing.

So if you want a constant adaptation, you need to challenge your body often enough. At least every week.

You can't increase reps or weights for every single exercise you are performing every week but you can try to do it for as many as possible.

couple working out with medecine balls in black outfit and black background
Couple working out

Be consistent

Consistency! All the elements above plus consistency will bring you where you want to be!

If you pay attention to your food consumption, track your progress, implement progressive overload and are consistent over the months and years you will have results! That is for sure!

You can have periods where you lack of motivation and slow down a little bit (deload) but consistency and regularity will give you the results you are looking for!

Woman stretching in a park with green nature background
Woman stretching

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